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The Goods: Myths and facts about salmon

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Salmon: You either love it or think it’s too fishy.

There has been a lot of research lately about fish in the diet as well as potential health risks and benefits. Catherine Christie, associate dean in the Brooks College of Health at the University of North Florida, and Brittaney Bialas, a UNF graduate student/dietetic intern in the Department of Nutrition and Dietetics Flagship Program, discuss myths and facts about a fish that people often either love or think is too fishy. If you want to see which you are, a recipe is provided on Page D-6.

Myth: Eating salmon does not reduce the risk of heart disease.

Fact: Salmon is an excellent source of omega-3 fatty acids, which have been shown in many studies to be associated with a reduced risk of heart disease. Compared with fish intake of less than once per month, risk of coronary heart disease decreased by 21 percent (one to three times per month), 29 percent (once per week), 31 percent (two to four times per week) and 34 percent (five-plus times per week) in a large study of women from the Nurses’ Health Study.

Myth: There are more omega-3 fatty acids found in wild salmon than in farmed salmon.

Fact: Farmed salmon has just as many omega-3s as wild salmon, if not more. The USDA Nutrient Database for Standard Reference actually shows ocean-farmed Atlantic salmon has 1.9 grams of omega-3s per serving, whereas wild salmon has 1.2 grams per serving. The amount of omega-3s found in wild salmon depends on the type and amount of algae and plankton they eat. The amount of omega-3s in farmed salmon depends on the feed they are given, which is usually made of plants, grains and fishmeal. The feed given to farmed salmon is composed of enough omega-3s to provide them with equal or higher amounts than what is found in the wild kind. The American Heart Association recommends consuming at least two servings of fish, either farmed or wild, per week to receive health benefits of omega-3s and other important nutrients.

Fact: Raw fish contains an enzyme that destroys thiamine, a B vitamin important for energy metabolism and the nervous system. Heat inactivates the enzyme and makes thiamine available to the body. Since fish usually have a quick cooking time at relatively low temperatures, important nutrients such as other B vitamins, omega-3 fatty acids and vitamin A are not at great risk for being destroyed.

Myth: Frozen salmon is not as tasty or as healthful as fresh salmon.

Fact: Frozen salmon is not necessarily a poor choice when compared to fresh salmon. Fish that has been frozen can sometimes be fresher than the fish you buy at the seafood counter in a grocery store because it could take days before the fish is delivered from the boat to the marketplace. Many packaged fish from the freezer section are frozen immediately after being caught, which results in preservation of nutrients and prevention of spoilage.

Myth: Salmon skin contains fat and should be removed before cooking.

Fact: The skin of salmon contains a large amount of the healthful omega-3 fats, which get soaked up by the meat when the fish is cooked. Leaving the skin on the salmon when it’s cooking also retains moisture and helps the meat to stay together. The skin is edible, although some believe it has an undesirable fishy taste. To reap the benefits of additional omega-3 fats in your salmon without the extra fishy flavor, add some lemon juice before cooking and then remove the skin before eating.

Fact: Farmed salmon don’t have chemical dyes added to their flesh. The pink color is a result of the carotenoids, compounds necessary for the fish’s healthy growth and metabolism. Wild salmon get these substances by consuming small algae-eating crustaceans, such as shrimp. Farmed salmon are given the same type of carotenoids through supplementation in their diet. This ensures the farmed salmon receive the nutrients necessary for optimal health, as well as for the proper color that would be lacking without the addition of these natural carotenoids. Canned, fresh and frozen salmon are also low in mercury, according to the U.S. Food and Drug Administration.

Myth: The bones in canned salmon aren’t safe to eat and should always be removed.

Fact: The bones that are usually present in canned salmon are perfectly edible and provide a rich source of calcium. The canning process makes the bones soft enough to chew and mix well with the meat.

The Goods is a monthly column about food myths and facts by faculty members in the University of North Florida’s Department of Nutrition and Dietetics, which was recently selected by UNF President John Delaney as a Flagship Program, designed to elevate the program to the nation’s top echelon. Have a question about salmon? Contact Christie at c.christie@unf.edu.